Warm Up
3 rounds
1 min row
10 glute bridges
10-15 ring row
10+10 single leg RDL Or suitcase deadlifts

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Front Squat 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets

Metcon
Rowing
5-6 rounds
1 min @1-2km pr pace (7-10 sek nopeampaa kuin 5km pr pace)
2 min @10km pr pace (5-7 sek hitaampaa kuin 5km pr pace)
rest 60sec bwn rounds

Accessory Work
3-4x 12-15 kipping/butterfly pull ups (or c2b)
3-4x 12-15 alt hand bicep curls (per hand)
3-4x 15-20 ghd hip extensions or reverse hyper @light/moderate
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio